Do you suffer from jaw pain, often referred to as TMJ temporo-mandibular joint pain, or are you a teeth clencher or grinder? You’ll definitely know if you are. Do you suffer frequent headaches or migraines? It is common to have migraines and headaches associated with jaw (TMJ) discomfort or pain.

Where is your tongue inside your mouth as you read this? Is it plastered to the roof of your mouth like peanut butter? Tongue tension is also a common habit; one that goes hand-in-hand with jaw tension.

When you are clenching your teeth and your tongue is plastered on the roof of your mouth you limit movement in your upper vertebrae of your spine that connect with the base of your skull, hence the potential link to headaches.

Here are a few tips you can explore:

Firstly keep checking in throughout the day as to where your tongue is inside your mouth. No doubt it will be plastered on the roof of your mouth. You are learning more about yourself; an unconscious habit of holding.

Imagine there’s a space between your top and bottom back molars, like you have a ‘minty’ suck there. By creating space between your back teeth your tongue will no longer be plastered to the roof of your mouth and will have room to settle in the floor of your mouth. Your lips may also be slightly parted as you breathe. What you’re wanting to sense space inside your mouth. You may feel like your jaw is wide open but trust me it’s absolutely not.

Gently hold your lower jaw with a pistol grip; hold your chin with your middle finger bent under your chin, thumb and index finger around your chin. Stabilise your jaw and tilt your head back, hinging from your jaw joint and stable lower jaw (action of nodding). Repeat this movement several times slowly, remove your hand, and now notice now where is your tongue is resting. Is it still plastered on the roof of your mouth?

If you’d like to learn more I’m running a unique experiential workshop next week. Learn some self- management strategies that will help you manage your discomfort, your headaches and in doing so help you feel more empowered about managing your health and wellbeing!